1. Getting use to going to bed at the same time every night, even at weekends and making a habit out of it, this will help you regulate your sleep patterns and you should wake up at the same time each morning. The length of your sleep will depend on how much sleep your body requires. Eventually your mind and body will be accustomed to go to sleep at the same time each night.
2. Complete darkness is essential for a good night sleep. Which means not even the LED light from your alarm can be seen. If you have alarms with an LED turn it away from your eyesight so that it cannot be seen at all. Make sure that you turn off all lights outside your room so that your room is in complete darkness. Minimise all sound inside and outside your bedroom and make sure your curtains are thick enough to block out sound and early morning light unless of course you plan to rise at sunlight each day.
3. Do not eat or drink anything other than water for at least four hours before you go to bed at night. For example, if you go to bed at 12pm have your evening meal well before 8pm and avoid anything heavy that takes the body a long time to digest.
4. Keep a notepad and pen by your bedside so that you can jot down things you need to do the next day. Once you have written them on your pad you can then forget about them and go to sleep safe in the knowledge that the thing you have written down will be remembered. A “things to do” list will help you switch off from any worries and go to sleep feeling more relaxed.
5. Do not have televisions, hi-fi equipment, mobile phones or landline phones in your bedroom when you sleep. Studies show that electromagnetic fields affect sleep patterns in a negative way. Televisions, hi-fi equipment, mobile phones or landline phones all emit strong electromagnetic fields and they are very detrimental for good quality sleep.. Your bedroom is for sleeping and its environment should be conducive to sleep.
6. Avoid stimulating food and drinks such as white flour products, sugar products, tea, coffee, chocolate, cola and fizzy sugar drinks in general, alcohol, fatty foods, fried foods, foods containing additives and minimise your salt intake.
7. Exercise regularly. Preferably do little exercise each day, jogging it is the best way to get your heart rate up. Regular exercise will help you sleep well at night and so you absolutely must get into the habit of moving your body and being active on a daily basis. Build regular exercise into your daily routines and work on developing a state of mind that loves exercising! Get into a habit at least three times a week of indulging yourself in specific exercise workouts like working out at the gym, practising yoga, playing tennis, cycling, jogging or whatever works for you.
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